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WOD Archive - November 2014

Thursday April 26 2012
jerk dip on 497 lbs!!
thursday:
OLYMPIC WEIGHTLIFTERS

1.back squat: work up to 88%x2x4

2. front sqt: work up to 70%x3x4

3. sit ups x 100.

4. chins: 25

CROSSFITTERS

Warm up: 3 Rounds: Row 250m, 5x deadlift (keep it light, but increase the weight each round), 5x pull ups, 10x push ups, stretch or dynamic movement of your choice.

Strength: Work up to a 1 RM deadlift, then back it down to 85% and do 8 rounds of 2x deadlift + 1x max height box jump. Rest as needed between rounds, but it is important to perform the box jump immediately after the deadlifts.

W.O.D.: Crossfit Regional's workout #6
Complete the following for time...
3 Rounds: 7x deadlift (325#/225#), 7x muscle ups
then, 3 Rounds: 21x wallball (20#/14#), 21x toes 2 bar
then, 100ft farmers carry (100#/70# dumbbells), 28x burpee box jumps (24in/20in), 100ft farmers carry (100#/70# dumbbells), 3x muscle ups.

Durability: Stretch, icebath.



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